How To Run For Longer Without Getting Tired

[@CorGP]

You have a top 5 running channel

[@leegrantham]

Legend, please let me know when you think I reach the podium. 🙏 Really do appreciate your feedback. 🚀

[@lwu101]

I cannot thank you more than enough for your tips they are always a good reminder

[@leegrantham]

Happy to help, buddy!

[@jacobmatthew5298]

For sure! When I’m in deep thought on an easy run my form gets a bit suspect. A bit of focus on picking up my knees, heals,chest ,eyes.. tuck my pelvis under a bit and swing my arms a bit and instantly am running 20 sec faster per mile with the same effort. Best “hack” ever!

[@leegrantham]

It's the biggest one, Jacob. It's amazing how many people could be way more efficient with a small amount of practice.

[@jacobqin4348]

Hi Lee do you care about the zones for steady long run? Like zone 2 or zone3?

[@de_naenae]

I'm curious about your complete journey from not being able to run 400m to where you are now. Do you have a video on that? From more of a biographical perspective and not necessarily training technique focused.

[@mattheworr7059]

When, why, and how often would we add Marathon Pace into the long run? It seems there's a divide for this. Some say none, keep long and steady, others says tempo, others with blocks of MP within.

[@joerutland1682]

Thanks for the tips lee. Following your advice from the other day about in race nutrition,taking a gel every 20mins in my half marathon on Sunday and I smashed my pb by over 3 mins and felt really great throughout (finished 1.22) I’d really like to hear more from you about general day to day nutrition during a training block as I plan for Milan Marathon 25. Thanks again,love the channel

[@leegrantham]

That's superb, Joe. Now you're running sub 4 k's for a half, who knows what's possible for the full! Thanks for your advice. I'll look into making something. What a place to run a marathon, Milan!

[@joerutland1682]

@@leegrantham yea, it's give me so much confidence so I need to make sure the block for the Marathon is the best I can do on all fronts

[@HåvardAlmås]

Hi Lee, love your content and the frequency of your videos. I’ve been running for years but recently become aware of my low cadence (165 while running slow). My problem is that when I try to increase it, my heart rate goes up 20 beats per minute even though the pace is constant, resulting in the zone 2 training suddenly being zone 3. Will this improve over time or do you have a tips for increasing the cadence while keeping the heart rate down?

[@leegrantham]

Thanks, Havard! Yes, it's just a matter of practice and you'll become more efficient over time.

[@raphaelpinel2614]

Thank you so much Lee for sharing your experience and practical wisdom. It really helps to be constantly reminded of hydration and nutrition. I just came back from an interval training session, 12x 500m. Target pace was 3:57/km as I ran a half marathon 2 weeks ago in 1h35 (4:28/km) and I am trying to improve on that. My average pace today during the intervals was 4:01, so I am close and very happy! I experimented first time with nutrition to bring 2 mashed bananas 🍌 (25g carbs each) and 24g of honey (20g carbs) so that’s 70g carbs. + sea salt for electrolytes in a small box in my belt and a spoon. I had the same portion also before the run and half again afterwards. 1h training including warm up and cool down. It felt really good! It seems that bananas contain water so it may help with hydration too. It seems my body took it well, but this is a bit bulkier to carry 😊 Also maybe not the easiest thing to manage on race day, but I am trying to find alternatives to industrial gels. What are your thoughts on it? Thanks for your tips!

[@leegrantham]

It's a really interesting point and topic, I have a friend in Thailand who makes all his own gels, and electrolytes, initially because gels were not readily available but now because he much prefers his quality. I think, continue to experiment.

[@leegrantham]

It doesn't get much better than banana and honey. 👌

[@raphaelpinel2614]

@@leegrantham thanks for your encouragement! I will explore how I can buy reusable tubes 🙂 for packaging. I was also considering mixing my own made black currant jam as a taste alternative. It definitely takes more time to make your own gels, but you know what you get and it is very cost effective 😇

[@theonlyone2921]

I tend to get pain in my knees after 5 miles if I try and run easy slower runs in the 9 min mile range. But if I run faster the 9 then no knee pain and I can go for 10 miles. What is a good way to keep the slow pace for easy days? Any tips thank you.

[@MoisesCornejoxo]

Hi Lee, thank you for the tips as always. Was wondering what your feedback on my current regiment is. Mondays I do a zone 2 run, last 3 weeks its been 7-8 miles. Tuesdays are my speed days, I do the 4x4 method, where i start off around 8:30/mile pace and go up to 6:30/mile on the last round, Wednesdays are my recovery runs and fridays are my long runs, between 10-13 miles depending how I feel. I take thursdays and weekends off because I also have a job and study in university. any feedback from anyone would be nice :)

[@Ben.StevenswithaV]

I found the simple task of changing my gel intake from 30 mins to 25 seemed to have a positive impact on the back end of the long run. Sounds obvious (more energy being consumed) but for ME that 5 mins felt like I wasn't waiting for my next top up.

[@honza1859]

Hi, despite of running many years I have the problem that I don't know what cadence I should use. Using cadence around 180 or more saves my muscles and the run feels easy but the steps are "artificially" short and at faster speeds these short steps are not sufficient. Slower cadence (around 170 or less) is the opposite - muscles work slightly more (but I feel relaxed), steps are longer (but trying not to overstride) so at faster speeds I am able to sustain the pace. Maybe staying in the middle (175...)? But this is can be the same as Zone 3 training. 🙂 But maybe the shorter faster steps can be more beneficial for gaining endurance even if the steps are too short... (?)

[@leegrantham]

It's a good question, Honza, but let me throw this back to you. What would you have done 20-25 years ago before you had that data available in realtime?

[@honza1859]

@@leegrantham My answer is: I wouldn't care.... Even 5 years back I din't care but I am/was often injured so I try to find the best way to fight against the injury and for better performance...

[@elenapetrova8791]

I usually run with my friend Spotify - we are always at the same level of fit abilitywise 😄

[@leegrantham]

Interval sessions = hard house, Recovery Runs = Jazz. 👌